Shen-Lung

About Me
Started running in 2004. Injured for 2009, spent 2010 building back up 2011 - the comeback year - PB'd at 6 different distances!! Mileage going up - times coming down Aims for 2012/2013 - sub 25min 5K, Sub 50min 10K, Sub 1hr 50 min 1/2 Mara, sub 4hr Mara - Do an Ultra (or two) - Get monthly mileage up to 120 - 150! Phew bit scary when you write it all down. Part of 700 miles for 2011 group Show More...

About Me

Started running in 2004. Injured for 2009, spent 2010 building back up
2011 - the comeback year - PB'd at 6 different distances!!
Mileage going up - times coming down
Aims for 2012/2013 - sub 25min 5K, Sub 50min 10K, Sub 1hr 50 min 1/2 Mara, sub 4hr Mara - Do an Ultra (or two) - Get monthly mileage up to 120 - 150!
Phew bit scary when you write it all down.
Part of 700 miles for 2011 group

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Best Times
Best WAVA

Dist	Races	2006	2008	2009	2010	2011	2012	PB	WB
5km	10	27:16 51.62				26:29 54.49		26:29 8:31/mi	54.49
5mi	1	48:46 47.44						48:46 9:45/mi	47.44
10km	5	59:12 48.98			59:50 49.17	55:53 52.90		55:53 9:00/mi	52.90
8mi	1					1:27:31 43.92		1:27:31 10:56/mi	43.92
15km	2	1:49:52 40.22			1:51:01 40.40			1:49:52 11:47/mi	40.40
10mi	5	1:41:44 46.78			1:43:27 46.70	1:30:39 53.57		1:30:39 9:04/mi	53.57
13.1mi	3		2:19:34 45.70			2:12:17 48.89	2:05:08 51.97	2:05:08 9:33/mi	51.97
20mi	3					4:04:35 41.04	4:54:38 34.24	4:04:35 12:14/mi	41.04
26.2mi	2			6:01:00 36.52		5:07:15 43.44		5:07:15 11:44/mi	43.44

2012		Result	WAVA	Distance
29 Apr	Milton Keynes Marathon			26.2mi
1 Apr	Oakley 20			20mi
11 Mar	The Grizzly SB	4:54:38	34.24	20mi
19 Feb	Brighton Half Marathon PB	2:05:08	51.97	13.1mi
2011		Result	WAVA	Distance
18 Dec	Portsmouth Coastal Waterside Marathon PB	5:07:15	43.44	26.2mi
4 Dec	Perivale 5			5mi
26 Oct	Run for Nothing PB	26:29	54.49	5km
22 Oct	Milton Keynes parkrun	26:34	54.32	5km
19 Oct	RAF Henlow 10 PB	1:30:39	53.57	10mi
4 Sep	Bedford Harriers 10K	56:51	52.01	10km
5 Jun	Zoo Stampede 10k PB	55:53	52.90	10km
4 Jun	Milton Keynes parkrun	29:25	49.06	5km
28 May	Milton Keynes parkrun	28:23	50.84	5km
22 May	Edinburgh Marathon Relay - 3rd leg; The Gosford Leg PB	1:27:31	43.92	8mi
14 May	Milton Keynes parkrun	27:20	52.80	5km
2 May	Watford 10k	57:13	51.67	10km
30 Apr	Milton Keynes parkrun	28:38	50.40	5km
23 Apr	Milton Keynes parkrun	27:40	52.16	5km
3 Apr	Sandy 10	1:44:17	46.57	10mi
27 Mar	Oakley 20 PB	4:04:35	41.04	20mi
26 Mar	Milton Keynes parkrun	28:38	50.40	5km
13 Mar	The Grizzly	5:58:59	27.96	20mi
20 Feb	Brighton Half Marathon SB	2:12:17	48.89	13.1mi
12 Feb	Milton Keynes parkrun	28:49	50.08	5km
2010		Result	WAVA	Distance
5 Dec	Perivale 5			5mi
5 Dec	Luton Marathon Relay. CANCELLED			8.73mi
21 Nov	Brighton 10k SB	59:50	49.17	10km
31 Oct	Ricky Road Run			9mi
20 Oct	RAF Henlow 10 SB	1:43:27	46.70	10mi
10 Oct	Ridgeway Run SB	1:51:01	40.40	15km
12 Sep	Swineshead 10	1:59:59	40.27	10mi
2009		Result	WAVA	Distance
26 Apr	London Marathon SB	6:01:00	36.52	26.2mi
2008		Result	WAVA	Distance
17 Feb	Sussex Beacon Half Marathon SB	2:19:34	45.70	13.1mi
2006		Result	WAVA	Distance
15 Nov	Henlow 10 SB	1:41:44	46.78	10mi
8 Oct	the ridgeway run PB	1:49:52	40.22	15km
23 Jun	Marston Vale Forest 5K SB	27:16	51.62	5km
16 Jun	colworth 5 PB	48:46	47.44	5mi
12 Mar	The Cub	1:54:12	35.16	8.5mi
19 Feb	SiS Woburn 10K SB	59:12	48.98	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2012	100	106	49	84	141	95	0	0	0	0	0	0	574
2011	71	77	72	78	94	28	42	69	75	120	92	50	868
2011	0	0	0	7	0	0	0	0	0	0	0	0	7
2010	0	0	0	0	0	0	0	0	18	93	41	0	152

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